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Training Log Archive: apope

In the 31 days ending Jan 31, 2015:

activity # timemileskm+mload
  Run22 25:02:26 173.06(8:41) 278.52(5:24) 4968558.5
  Cycling5 12:58:46 174.61(13.5/h) 281.0(21.6/h) 2275233.6
  Orienteering2 1:17:50 9.28(8:23) 14.94(5:13) 29035.6
  Total29 39:19:02 356.95(6:37) 574.45(4:06) 7533827.7

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Saturday Jan 31, 2015 #

Cycling 4:15:00 [3] 92.0 km (21.6 kph)

Longish MTB from home on the Cradle MTB loop. Enjoyed it.
Rob, Piers, Retief and Janneke

Friday Jan 30, 2015 #

5 AM

Run 1:01:49 [3] 11.07 km (5:35 / km) +177m 5:10 / km
shoes: Nike Vomero 7

Feeling a bit lethargic

Thursday Jan 29, 2015 #

5 AM

Run intervals 57:23 [3] 9.87 km (5:49 / km) +57m 5:39 / km
shoes: Nike Vomero 7 #2

Joined Nathan for 12 x 400m @ 1:23, with 1:30 rest. Quite different to last week. Seemed harder on the legs.

Wednesday Jan 28, 2015 #

6 AM

Run 28:00 [3] 5.0 km (5:36 / km)
shoes: Nike Vomero 7

Dog run
6 PM

Orienteering 58:59 [3] 11.11 km (5:19 / km) +210m 4:51 / km
shoes: Salomon Wings 3

Delta Park Summer Series with the dogs. A bit hectic at the beginning as they were keen to run around a lot. Lost Attila for a bit and I blame my poor route choice on map B on that :) Once they calmed down it was great. Leia ran out of steam at the end and she stopped on for a sit down. But seemed to be fine to get to the end.
Skipped 1 control, and only got a purple ribbon. Dogs add some good distraction :)

Tuesday Jan 27, 2015 #

5 AM

Run 43:05 [3] 7.79 km (5:32 / km) +143m 5:04 / km
shoes: Nike Vomero 7

Had to get to work early, so a short easy run.

Sunday Jan 25, 2015 #

6 AM

Cycling 1:13:16 [3] 22.69 km (18.6 kph) +458m

Home to Golden Harvest. Wanted to go a bit further, but woke up late.
9 AM

Orienteering 18:51 [5] 3.83 km (4:55 / km) +80m 4:27 / km
shoes: Inov8 x-talon

Golden Harvest Urban Series.
4th, behind the young'ens. A bit too close to the vet's too :) Good run by Garry!

Saturday Jan 24, 2015 #

5 AM

Run 2:55:00 [3] 30.0 km (5:50 / km) +504m 5:23 / km
shoes: Nike Vomero 7 #2

Long and hot. Plenty of stopping. Missed some distance with my GPS, so rounded it up here. Good some on the feet I suppose.

Thursday Jan 22, 2015 #

5 AM

Run intervals 1:00:18 [3] 11.52 km (5:14 / km) +57m 5:07 / km

18 x 400m at 1:30 with 30s rest. Joined Nathan in Sunninghil.

Wednesday Jan 21, 2015 #

5 AM

Run 1:16:24 [3] 13.63 km (5:36 / km) +290m 5:04 / km
shoes: Nike Vomero 7 #2

Morning run with Steph, Rob and the gym group.

Tuesday Jan 20, 2015 #

6 PM

Run tempo 32:05 [5] 8.1 km (3:58 / km) +139m 3:39 / km
shoes: Nike Vomero 7 #2

Maximum bananas

Sunday Jan 18, 2015 #

Run 25:00 [3] 4.5 km (5:33 / km)
shoes: Nike Vomero 7 #2

Short run with the dogs. Late night - lazy morning.

Saturday Jan 17, 2015 #

6 AM

Run 2:26:23 [3] 25.27 km (5:48 / km) +508m 5:16 / km
shoes: Nike Vomero 7 #2

Good crowd for a hilly run.

Friday Jan 16, 2015 #

5 AM

Run 1:31:21 [3] 14.02 km (6:31 / km) +413m 5:41 / km
shoes: Nike Vomero 7

Short Friday route. 9 hills with Matt - would have bailed on that were it not for peer pressure. Picked up the dogs and jogged/faffed up the river with them.

Thursday Jan 15, 2015 #

6 PM

Run 36:13 [4] 8.35 km (4:20 / km) +151m 3:59 / km
shoes: Nike Vomero 7 #2

Moderate to hard. Went quite well...

Wednesday Jan 14, 2015 #

5 AM

Run 1:33:02 [2] 15.88 km (5:52 / km) +344m 5:17 / km
shoes: Nike Vomero 7

Pretty slow going this morning, but the legs were happy with that

Tuesday Jan 13, 2015 #

4 AM

Cycling 1:23:53 [3] 29.23 km (20.9 kph) +550m

Morning ride with Wigs. New route.

Sunday Jan 11, 2015 #

6 AM

Run race (Dischem 21k) 1:27:41 [5] 21.3 km (4:07 / km) +292m 3:51 / km
shoes: Nike Vomero 7 #2

30 seconds slower than last year! And I thought I was well ahead of last year's pace. Suffered on the hills in the second half.
Tried a daring over taking manoeuvre on Charles on the flat at 16km-17km. He came back strongly on the last uphill and buried me on the downhill.

Saturday Jan 10, 2015 #

5 AM

Cycling 3:36:37 [3] 80.09 km (22.2 kph) +1267m

To the digs, and then a loop of the "morning route". Nice burn up Northcliff. Home with Murray and a little loop through the Sandton CBD to make it 80km

Friday Jan 9, 2015 #

5 AM

Run 1:06:53 [3] 11.02 km (6:04 / km) +177m 5:37 / km
shoes: Nike Vomero 7 #2

Tired legs

Thursday Jan 8, 2015 #

6 PM

Run 48:09 [3] 8.78 km (5:29 / km) +169m 5:00 / km
shoes: Nike Vomero 7 #2

Loop on my own, and then with Steph and the dogs.

Wednesday Jan 7, 2015 #

6 AM

Run 1:03:17 [1] 10.19 km (6:12 / km) +162m 5:45 / km
shoes: Nike Vomero 7 #2

Slow going with some dog training.
6 PM

Run 46:20 [3] 8.86 km (5:14 / km) +141m 4:51 / km
shoes: Nike Vomero 7

Run with Rob.

Tuesday Jan 6, 2015 #

6 PM

Run 55:55 [3] 10.09 km (5:32 / km) +289m 4:51 / km
shoes: Nike Vomero 7

Some loops of the suburb, on my own, with Steph, and with the dogs.

Sunday Jan 4, 2015 #

7 AM

Run race (Kudus 15km) 1:03:07 [5] 15.1 km (4:11 / km) +297m 3:48 / km
shoes: Nike Vomero 7

5km in 18:50
10km in 40:30
Good run. ITB took some strain on the hard downhill running.

Saturday Jan 3, 2015 #

Cycling 2:30:00 [3] 57.0 km (22.8 kph)

Cruise around the cradle from Broadacres with Steph, Arlene and Andrew.

Friday Jan 2, 2015 #

6 AM

Run 1:24:44 [3] 16.04 km (5:17 / km) +417m 4:40 / km
shoes: Nike Vomero 7

8 x 8th Ave. Feeling strong = high injury or sickness risk

Thursday Jan 1, 2015 #

5 PM

Run 1:00:17 [3] 12.15 km (4:58 / km) +241m 4:31 / km
shoes: Nike Vomero 7

Home to Hamilton Park and back.

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